Lower back injuries - the gluteal muscles

Almost 80% of the world suffer from lower back injuries at some time in their lives.
Lower back pain is especially common among athletes including cyclists and runners but people can sustain back injuries from accidents on the road such as being jolted in a car crash or accidents in the workplace like sustaining a strain while lifting a heavy objects.

The gluteal muscles
The gluteals are a group of muscles surrounding the bum area. The gluteal muscles are essential for preventing and improving lower back pain as they stabilise the pelvis and trunk area. If you are suffering from a back injury consult your doctor or specialist before carrying out any of the following exercises.

An exercise to improve the gluteus maximus support of the back

The Bridge - step one

  • Lie on your back with your knees bent
  • Draw in your lower abdominals and curl your bum off the floor
  • Lift your hips until your knees, hips and chest are in line
  • Hold this position
  • Squeeze the glutes to support the bridge position
  • Keep the pelvis level and the lower abdominals drawn in
  • Ensure you are working your glutes enough - if a contraction in the hamstrings is felt or the lower back is straining you are not using them properly
  • Focus until they work
  • Start with 10 x 10 seconds
  • Build up to 2 x 60 seconds

The Bridge - step two

  • Repeat as above
  • Once the bridge is achieved lift one knee into the air and support the bridge on one leg
  • Hold for 2 seconds
  • Swap sides
  • The pelvis should remain level and the lower abdominals should be drawn in
  • Ensure you are using your glutes enough - if a strong contraction in the hamstrings is felt or the lower back is straining you are not working them properly
  • Focus until they work
  • Hold for 60 seconds
  • Build up to 3 minutes

An exercise to improve pelvis stability

One-Leg Squats

  • Stand in front of a mirror on one leg
  • Hold your head up and put your shoulders back
  • Draw in the lower abdominals for extra support
  • Arch your foot slightly and ensure your knee is not pointing inwards
  • Squat down with your bum pointing backwards and your knee in line with your foot
  • Keep your free-leg knee next to the other knee to ensure you stay aligned
  • Keep your pelvis square as you squat down
  • Stand up, ensuring everything is still aligned
  • Build up to 3 sets of 10 for each leg

How we can help if you are suffering from a lower back injury
YouClaim’s team of legal advisors can help you to make a personal injury claim if you have suffered a sports related strain, a work related back injury, or car accident injury. Speak to our friendly team on 0800 10 757 95 and make a risk free, no win no fee compensation claim.

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